When shopping for foods in Phase I of cardiologist Arthur Agatston's South Beach Diet, head to your grocer's fresh vegetable, meat and fat-free dairy aisles. The initial 14-day phase of the eating plan calls for dieters to choose high-protein, low-fat meals consisting largely of eggs, cheese, nuts, leafy vegetables, chicken, fish, turkey and shellfish. During this phase, the South Beach plan does not allow fruit, bread, cereal, pasta, rice or alcohol.
Vegetables and Legumes
The South Beach Diet recommends the following vegetables in the first phase: alfalfa sprouts, artichokes, asparagus, beans, broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, eggplant, lettuce, mushrooms, snow peas, spinach, tomatoes, turnips, water chestnuts and zucchini. However, avoid vegetables with starchy or sugary content including beets, carrots, corn, white and sweet potatoes, and yams.
Cheese, Eggs and Dairy
Many recipes in Phase 1 include fat-free or low-fat cheese. Recommended types include American, cheddar, cottage cheese, feta, mozzarella, Parmesan, provolone, ricotta and string cheese. The diet allows whole eggs, egg whites or commercial egg substitutes. Check with your doctor to determine an appropriate amount of eggs to consume. Acceptable dairy products include fat-free or 1 percent milk, soy milk, fat-free or 1 percent buttermilk and plain, fat-free yogurt.
Poultry, Beef, Pork and Seafood
When shopping for beef, look for lean cuts including sirloin, tenderloin and top round, the diet recommends. For poultry, turkey bacon, turkey and chicken breast, and Cornish hens are allowed. Choose fat-free or low-fat lunch meats, veal chops or cutlets, Canadian bacon, boiled ham or pork tenderloin. The menu plan allows all types of fish and shellfish. In the first phase, avoid beef brisket, duck, goose, honey-baked ham and liver.
Nuts, Fats and Seasonings
The shopping list might also include almonds, cashews, macadamia nuts, peanuts, pecans, pistachios and peanut butter, which is capped at 2 tbsp. per day. The diet advises using canola and olive oil for dressings and cooking. Use spices with no added sugar, extracts, broth, horseradish sauce, pepper or imitation butter spray.
Sweets
Limited to 75 calories daily, acceptable sweets include sugar-free candy, cocoa powder, sugar-free gelatin, sugar-free gum, sugar-free frozen flavored ices and similar products, and sugar substitutes as sweeteners. Dieters should not eat pastries, cookies, cake, pies, ice cream or any kind of fruit during Phase 1. Fruit will be reintroduced gradually in later phases of the diet plan.
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